The Korean Switch-On diet focuses on protein intake, fasting and gut health to support fat loss and metabolism. (Image: Pexels)
Weight loss doesn’t come easy and requires more determination than just regular workouts. It has a lot to do with a healthy diet. So, it is not surprising that the Korean Switch-On diet has gained massive popularity, as it helps get rid of stubborn fat without any muscle loss, that too within a span of four weeks.
Created by Dr Park Yong-Woo, Korea’s leading expert in obesity and diet, with over 30 years of experience, the Switch-On diet activates your metabolism and improves overall health with protein-rich shakes, smart fasting, and more. Here’s a breakdown of how the diet works and helps you shed 4-4.5 kg without any extreme measures…
Key rules of the switch-on diet
The Switch-On diet is a simple gut reset that requires the strict elimination of processed foods, caffeine, alcohol, and excess sugar. This makes the body burn fats for energy rather than carbs.
Also Read: You can lose weight naturally without crash dieting, here’s how
It’s not just about removing unhealthy foods, but also about consistency and mindful eating. The diet includes high-protein foods, drinking at least two litres of water daily, ensuring a minimum of six hours of sleep every day, incorporating supplements, and engaging in high-intensity workouts four times a week.
What also comes into play are the principles of intermittent fasting. The Switch-On diet requires 10–14 hours of fasting daily and finishing dinner four hours before bedtime.
The four-week plan
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Week 1: Gut Reset
The first three days involve consuming four protein shakes, supplementing them with probiotics on an empty stomach, and taking a one-hour walk. From day four, add high-protein and low-fat sources like fish, chicken, pork, and eggs. Vegetables like broccoli, cucumbers, and cabbage can also be added. However, flour, dairy, and coffee are a strict no.
Week 2: Intermittent Fasting
In the second week, fasting is taken a little further with a full 24-hour fast, followed by a high-protein dinner. What’s allowed each day? Two to three protein shakes, a low-carb lunch, and a protein dinner with no carbs. Moderate workouts are recommended as the body needs more time to recuperate during fasting.
Week 3 and 4: Intense Fasting
In the third and fourth weeks, things are switched up for faster gains as the body is more habitual to intermittent fasting. In the third week, fast for a full two days (non-consecutive days). In the fourth week, increase the days to three. Lunches are now more protein-heavy, and dinners are kept lighter. Two protein shakes and two low-carb meals focusing on highly nutritious foods. Post-workout foods like sweet potatoes and bananas are allowed for recovery.
How to maintain results?
After four weeks, it is recommended not to stop fasting abruptly; instead, it’s advised to continue with a 14-hour and a 24-hour fast once a week to sustain the momentum.
Also Read: 7 healthy drinks that can support fat loss naturally
Words of caution
This 4-week plan may not be suitable for everyone, as it is an intense programme that requires drastic lifestyle changes. Some people may struggle to adapt to long hours of fasting, and a protein shake diet may be repetitive and too taxing on their system. It is thus best to consult a healthcare professional.
FAQs on Korean Switch-On Diet
1. What is the main goal of the Korean Switch-On diet?
The goal is to eliminate stubborn fat without losing muscle by activating metabolism through a strict diet and intermittent fasting.
2. Who created the Switch-On diet?
The diet was created by Dr Park Yong-Woo, Korea’s leading expert in obesity and diet.
3. What are the key rules to follow on this diet?
The diet involves eliminating processed foods, caffeine, alcohol, and excess sugar, consuming high-protein foods, drinking plenty of water, ensuring enough sleep, using supplements, and engaging in high-intensity workouts.
4. How long is the fasting period in this diet?
The diet requires 10–14 hours of fasting daily, with extended fasting periods in weeks two, three, and four.
5. Can everyone follow the Switch-On diet?
The diet may not be suitable for everyone due to its intense nature and drastic lifestyle changes. Consulting a healthcare professional is recommended.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis